Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
-
Pause Snatch Balance (DELOAD) Strength
6 sets of Pause Snatch Balance:
Set 1: 2 @6 RPE
Set 2: 2 @7 RPE
Sets 3-6: 1 @8 RPE
- Pause at the bottom
- Rest as needed btw sets -
Snatch Push Press Strength
4 sets of Snatch Push Presses:
Sets 1-2: 3 @70% 1RM Snatch
Sets 3-4: 2 @75%
- Rest as needed btw sets -
Seated Press & Bent Over Row Strength
4-5 sets:
10 L-Seated DB Shoulder Presses (straddle)
10 Supine Barbell Bent Over Rows
- Rest 2-3min btw sets
Score: DB Press (comment: row) -
Overhead Squat Strength
In 15min:
Establish a HEAVY, 1 Overhead Squat— Then
2 Sets:
3 OHS @80% of days heavy single
- Rest as needed -
Pull-ups & Box Jumps Workout
-
Conditioning Workout
4 Sets:
15/12cal Row
12 DB Deadlifts 2x20/15kg
9 DB Hang Cleans
6 DB STOH
- Rest 1:1 btw sets -
Snatch Push Press + Pause Overhead Squat Strength
5 Sets:
3 Snatch Push Presses + 3 Pause Overhead Squats
- Keep these light, don't go crazy!
- 3sec pause in the bottom
- Rest as needed btw sets -
Snatch Deadlift Strength
5 Sets:
3 Slow Snatch Deadlifts 5-6/10 RPE
- 10sec up and 10sec down
- The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
- Rest as needed btw sets -